recipe WEDNESDAY: Goat Cheese and Zucchini Tart

Goat Cheese and Zucchini Tart

1 1/4c spelt or all purpose gluten free flour
1/2 stick butter 
3-4tbsp cold water
2 small zucchini
2tbsp olive oil
6oz goat cheese
1/4c goat milk
1/2tsp fresh thyme, chopped
1 clove garlic, minced
1/2tsp fresh oregano, chopped
sea salt and pepper to taste




Combine flour, butter and 1/2 teaspoon of salt in a food processor and pulse until butter is in small chunks. Add cold water and pulse until the dough begins to come together. Press dough into pie plate, distributing evenly. Bake for approximately 20 minutes at 350°. Slice zucchini into thin rounds, place on paper towel to absorb moisture. Place in a medium bowl, toss with freshly ground black pepper and olive oil. Preheat oven to 400°. In a smaller bowl, combine goat cheese, goat milk and remaining spices, mix until consistency is spreadable and creamy.  Spread the cheese mixture evenly, then layer with zucchini rounds.  Drizzle with olive oil and bake for about 35 minutes.

recipe WEDNESDAY SPECIAL

recipe WEDESDAY SPECIAL: How To Modify Recipes!

We realize that for some True Wellness approved eating is a whole new world! Make it easier on yourself by learning to transform you favorites or by learning to simply adjust yummy recipes you come across. We also suggest keeping your blood type specific diet in the kitchen to reference when making a meal. You can often substitute a type of meat, vegetable, seasoning or grain in your meal to maximize the benefits. Have fun and be inspired!

milk= heavy cream, goats milk, hemp milk or almond milk can all be substituted. choose wisely as some flavors may change the flavor of your dish.

onions=leeks! onions clog our lymph and should generally be avoided if possible. leeks are a great alternative and can easily be found organically grown in your grocery store.

white flour=spelt flour is one of the easiest to alternate for regular flours, although it is not gluten free it can be used in moderation. you can easily find great gluten free alternatives of all purpose flour by Bob's Red Mill, Arrowhead Mills and King Arthur's flour for starters. Be extra careful when baking as most recipes are sensitive to the type of flour called for.

sugar=maple syrup or honey. with some recipes you can deliciously replace the sugar for these local, organic options.

canned foods=try fresh when available. if not that is not an option, frozen is a great alternative. for beans we highly recommend soaking your own for maximum health.

cheese=you can find delicious alternatives to cow dairy, everything from cheddar to feta to mozzarella. we are big cheese lovers here and have found a plethora of cheeses that are simply amazing. some of our favorites that can be easily found at most grocery stores are drunken goat, manchego, petit basque, buffalo mozzarella and chevre. have fun experimenting with new types!

vegetable oil=quality olive oils, butter and coconut oil will work wonderfully and can add great dimension to a dish. as always shop for the best quality ingredients that are organically grown.

bread crumbs=toasted Ezekiel bread or another gluten free bread is a yummy alternative. after toasting, put in food processor and season to your own taste, blend. so much yummier and with no hidden junk!

rice=why not ditch this nutrient lacking carb and try quinoa, barley, lentils or some of the other alternatives on the shelf! it may take a few tries before you learn to cook and season it to your liking.

recipe WEDNESDAY: Goat Milk Rice Pudding

Goat Milk Rice Pudding

This creamy dessert is perfect accompaniment to light summer dinners. Warm, creamy and satisfying! If you don't have goat milk on hand, try with other non dairy alternatives- hemp, almond, etc. You can even get creative with your toppings, the possibilities are endless!

2 1/2c goat milk                       

1/2c uncooked arborio rice                                                   

1c goat milk                                                                                                       

1 tbsp. maple syrup                       

1  tsp zest of lemon peel                       

1 tsp vanilla extract                                                

ground cinnamon, to taste                                                  

 

In a large saucepan, bring 2 1/2 cups milk and the rice to a boil. Stir mixture occasionally.

Reduce heat  and boil until the mixture thickens.

Add remainder of ingredients and return mixture to a boil. Stir occasionally, let boil until pudding has become creamy.

 

Remove from the heat and let stand for approximately 20 minute while it sets. Serve warm!

recipe WEDNESDAY: Kelly's Mac and Cheese

Kelly's Mac and Cheese

This is a great comfort food that has been adapted to True Wellness standards. Even the pickiest of eaters will enjoy upgraded mac and cheese. This is especially great for kids!

2 cups gluten free pasta, brown rice pasta is what we recommend
1/4 cup organic butter
1/4 cup spelt flour
1/4 teaspoon salt
3/4 cup heavy cream
3/4 cup hemp milk
1/2 teaspoon organic yellow mustard
1 1/2 cups Manchego and Petit Basque cheese mixed, cubed

Topping
2 slices of Ezekiel Bread
1 teaspoon organic butter
dash garlic powder
dash black pepper
dash oregano
dash onion powder
dash cayenne pepper

1. Preheat oven to 350.
2. Cook macaroni as directed.
3. Spray 8in x 8in baking dish with cooking spray, add pasta.
4. Place butter, flour, salt, cream, hemp milk, and mustard in blender. Blend starting from slow then speeding up blender.
5. Blend for approximately 4 minutes, liquid begins to thicken.
6. Reduce speed and add cheese. Blend for 30 second.
7. Pour mixture over pasta. Mix thoroughly.
8. Toast Ezekiel Bread, then using blender to make into bread crumbs. Add seasonings.
9. Top pasta with bread crumbs.
10. Bake for 30 minutes.

Ask the Practitioner .5

Q "I don't understand how cow's milk is bad for you, but other milk is ok, like sheep and goat?"

A "So why should we eliminate cow dairy from our diets you ask? Many of us think it's for those labeled 'lactose intolerant', but that's not it. Most of us don't stop to think that cow's milk is designed to bring a 200 lb infant calf to a 800 lb cow in a year. Does that sound like it's designed for humans?

So our other options sheep and goat; their milk's protein is much closer to the protein of a human's milk. Infant to adult sizes are much more like our own.

Most importantly, the protein of cow's milk is not easily digested. We rely on our immune systems to attack the molecule to remove it, similar to a bacteria or virus. This causes undue stress to our systems. We should not be 'fighting off' our food! Cow dairy also forms mucus in our bodies; in the lymph and bowels primarily. This makes elimination sluggish, compromising our ability to get rid of waste.

If you haven't begun to explore the world of goat and sheep products, you are in for a real treat! There are a variety of cheeses, milks, yogurts available to you! Have fun experimenting with new flavors and types!